Archive for the ‘News’ Category


June 13, 2018

Hey bootcampers!


This Saturday, June 16, SOLE SISTERS are looking to tackle another amazing workout at FIU!  Meet us in our favorite parking garage at 6:59am to get the sweat party started!  If you’re looking to get an awesome 60-minute workout… improved cardio, increased legs and glutes strength, better agility, fresh outdoor air, great camaraderie – THIS IS IT!  No better way to start your Saturday.

If you need more info on the exact meeting location, comment below and we will send you a separate email.


Then, at 9am, JOIN US with a friend (and a mat) and try the STRONG by Zumba class that so many are raving about!


See you soon!

WOFB Family



June 13, 2018



So proud of you!


1. AGE: 19 years old

2. OCCUPATION: College Student / After Care Counselor

3. First started training at WOFB in 2015 through a friend that had introduced me. Stopped due to certain circumstances, and came back to WOFB 3 years later in 2018. It was a long wait in the making but the important thing is coming back!

4. SPORTS/FITNESS BACKGROUND: As for a sports / fitness background… I did do All-Star Cheerleading during the age of 10 all the way till I was 15 years old. While doing Cheerleading, I also competed in a Hip Hop Team. Winning lots of National Champion Titles and even an International Champion Title.

5. Favorite Exercise: Squats (Leg Day is the best day)

6. Least Favorite Exercise: Box Jumps

7. In the 20 pounds I’ve lost so far, I’ve seen/felt a lot of changes not just physically but also mentally. Of course clothes start to fit big and your body starts to look slimmer. But I believe the most important changes are mentally. When you first start WOFB, it’s a challenge to get your body to do all the workouts and follow the meal plan. But as the time goes by with motivation from the coaches and others, your body gets stronger just as your mind does. Consistency is KEY, once you see numbers dropping week after week. There’s no better feeling than to continue going harder and harder.



June 11, 2018

“We first make our habits, and then our habits make us.”
-John Dryden

“Men’s natures are alike; it is their habits that separate them.”

“We are what we repeatedly do.  Excellence then, is not an act, but a habit.”

The message is clear:  the habits you adopt will shape who you are. 

So, what are your habits…?

Do you eat the same thing for lunch?
Do the same cardio routine?
Go to sleep at the same time every night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym altogether, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are:
your EATING and your EXERCISE habits.

In fact, everyone that you know who is in great shape has dialed in these two important habits.

Here’s how to adopt a habit:

1) Decide on the ONE habit that you would like to develop.  (Start with ONE.)
Here are some examples:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Do 3 bootcamp classes per week and a SOLE SISTERS workout on Saturday mornings.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and stretch for an hour each morning.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.
Here’s an example:

  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.



June 7, 2018

Hello Ladies,


This Saturday, June 9, meet us at FIU, in our favorite garage @ 6:59am for a kick-butt workout!  (And that’s a promise!!!)
If you need more info on where to meet, comment below and you will get an email.



And it’s back!!!!!!

Again, if you didn’t get a chance to try this workout and see what it’s all about, STRONG by Zumba is back, Saturday, June 16 at 9am.




DOWN FOR A 5K race to kick off the Independence Day festivities?  Join us as we band together and head to Kendall Indian Hammocks Park on the morning of July 4th to sweat it out.  It will be our 4th year running this race!  It’s a ton of fun!

You can register at the link below:

Have a super Thursday!

Your WOFB Coaches


May 30, 2018


Your quads will be getting a nice treat this weekend!


First, let’s kick off the weekend with an invigorating run at 97th & Flagler.

Wether you want to walk, run or lunge (LOL), join us this Saturday, June 2 at 6:59AM to get the miles in!

It’s a nice run with a bridge.  You can clock in 1, 2 or 5 miles – whatever suits your mood.  Just get up, show up and we’ll get it done!!!




Dust off those bikes and meet us in KEY BISCAYNE for a morning cycle.  We’ll meet at 7AM at Alice Wainwright Park (2845 Brickell Ave, Miami, FL 33129) and head towards Crandon Park.  PLEASE RSVP here for this event and specify if you are a beginner, intermediate or experienced cyclist.

See you soon!


Happy Memorial Day!

May 28, 2018



May 28, 2018


Are you in need of new running shoes?
Picking the right athletic shoe can sometimes be frustrating and time-consuming.  More so, if shoes are chosen for the right reason, they can significantly reduce injuries.  

GO RUN Miami (formerly SOLE RUNNERS) will be setting up a table at WOFB this Tuesday, May 29th at 4:30pm
to showcase their running footwear, among other products.  

Come and check out their wide selection of running shoes – Saucony, Asics, New Balance, Brooks, Mizuno, Hoka…  they will all be there! Get educated on the right shoes for your feet and best of all,

SAVE $25
when you purchase any pair of running shoes that day. 

You can check them out them


May 26, 2018

The metabolism of a 25-year old 
Jeans that fit
Less jiggle when you walk (and wave)

If you’re interested in any of the above, you need to be lifting weights!

Despite the growing popularity of females in fitness, I still meet women who are reluctant to lift weights for fear of getting bulky.

Lifting weights won’t make you bulky.             
But supplementing with drugs while lifting heavy will.

Screen Shot 2018-05-26 at 3.59.28 PM


When it comes to muscle mass & maintaining strength, the old saying “use it or lose it” is true.  When muscles are not used, they shrink.

DID YOU KNOW that women start to  lose muscle mass and function some time in their 30’s?  This is known as sarcopenia or muscle loss due to aging.  Physically inactive people can lose as much as 5% to 7% of their muscle mass each decade after age 30.  Even if you are active, you’ll still have some muscle loss, especially if you’re relying on a regime of cardiovascular exercises only.

The primary treatment for sarcopenia is resistance training or strength training with weight.  Resistance training can also help your neuromuscular system and hormones, and can also improve an older adult’s ability to convert protein into energy in as little as two weeks.

There are so many benefits to gaining and keeping your muscle mass.  My driving factor to keeping acquainted with my dumbbells is -> more muscle equals a better metabolism.   Your resting metabolic rate (ability to burn calories at rest) is increased when you have more muscle.  This equates to better and more efficient fat burning when you’re not exercising! 

How much weight should you be lifting???
Now ladies, when I say lift weights, I’m not talking about massively heavy weight.  And I’m not referring to a 1lb pair of dumbbells either.  The best answer for this is by experimenting.  In order to build muscle, a good rule is to choose a weight that allows you to train in a ‘repetition’ range of 8-12, meaning that by the 12th rep, you’ve had enough.  

HOPE THIS HAS HELPED CLEAR ANY CONFUSION OR MISCONCEPTIONS.  Now go lift some weight and keep that metabolism elevated!


The WOFB Team!




May 25, 2018



Due to the forecast…. and to the fact that this workout kicks major butt, increasing adrenaline levels like no other on a Saturday morning, we will be taking it to FIU.  Meet us in our favorite garage.  YOU WON’T BE DISAPPOINTED.  Two words, resistance bands!

See you eliters at 6:59am.

If you need more info on the meeting place, comment below!


May 21, 2018

Is it me or have the past 20 days flown by us with an unusual quickness!?


Wednesday, May 23rd we are launching our WOMEN ONLY KICKBOXING PROGRAM!!

I invite you all to come try it out!  It will be at 10:30 AM.  Bring your gloves and hand wraps, if you have a pair.

The first class is FREE!

Womens Only Logo



There will be one workout on Memorial Day Monday at 10am.  ALL LEVELS ARE WELCOME.  Weather permitting, it will be a fun, outdoor workout!!

Memorial Day 2018 (1)



Do you have a bicycle?  If so, join us on SUNDAY, JUNE 3rd for a WOFB cycling workout at Key Biscayne.  We will post details next week re: specific meeting spot and time.  For now, get those bikes tuned up and get excited!